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01/10/25 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:30 Bike (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Couch Stretch


General Movement Prep

2 Sets: For Quality

10 Goblet Cossack Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

10 Alternating V-Ups

:15 Hollow Hold


Specific Squat Prep

10 Back Squats with Empty Barbell

3 Back Squats @ 50%

3 Back Squats @ 60%

3 Back Squats @ 70%

Then Put Working Loads on the Barbell


Primer Before Conditioning

4 Toes to Bar

4 Alternating Lunges

8/6 Calorie Echo Bike

4 Alternating Lunges

4 Toes to Bar

24 Double Unders


Strength

Back Squat

Every 2:30 minutes x 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: Max Reps @ 80%


% of 1RM Back Squat


Conditioning

“Schism”


12:00 EMOM

minute 1: 10 Toes to Bar + Max Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Reverse Lunges + Max Toes to Bar

minute 4: 50 Double Unders


Reverse Lunge = Bodyweight


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Combined Reps of Reverse Lunges and Toes to Bar


Goal: 65+ Total Reps


Stimulus: Midline and Leg Stamina

RPE: 8/10


Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.

Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.


RX+:

12:00 EMOM

minute 1: 15 Toes to Bar + Max Dumbbell Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Dumbbell Reverse Lunges + Max Toes to Bar

minute 4: 70 Double Unders


Dumbbells: 2x22.5/15kg


Level 2:

12:00 EMOM

minute 1: 8 Toes to Bar + Max Reverse Lunges

minute 2: 12/9 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders


Level 1:

12:00 EMOM

minute 1: 10 Kipping Knee Raises + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 8 Reverse Lunges + Max Kipping Knee Raises

minute 4: 70 Single Unders


Mobility

PRVN Mobility #3


Optional Accessories

3 Sets, For Quality

 
 
 

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